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4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

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Zusammenfassung

  • event_availableApril 10th, 2023
  • schedule1 h
  • equalizer27 sets,  305 reps
  • fitness_center17910.35 lbs

1. Bankdrücken Langhantel

  • Set 1: 10 x 198.42 lbs
  • Set 2: 8 x 209.44 lbs
  • Set 3: 6 x 220.46 lbs

Total: 4982.45 lbs

2. Schrägbankdrücken Kurzhanteln

  • Set 1: 10 x 138.89 lbs
  • Set 2: 8 x 149.91 lbs
  • Set 3: 5 x 163.14 lbs

Total: 3403.94 lbs

3. Brust Dips

  • Set 1: 8 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 7 x 55.12 lbs

Total: 1267.66 lbs

4. Fliegende Schrägbank

  • Set 1: 15 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 7 x 77.16 lbs

Total: 2160.53 lbs

5. Langhantel Bizeps-Curls

  • Set 1: 10 x 77.16 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 6 x 99.21 lbs

Total: 2072.35 lbs

6. Bizeps Curls Kurzhanteln

  • Set 1: 10 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 5 x 88.18 lbs

Total: 1719.61 lbs

7. Scott Curls Kurzhantel einarmig

  • Set 1: 10 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 6 x 88.18 lbs

Total: 1807.79 lbs

8. Beinheben

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs

9. Crunches

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 11.02 lbs
  • Set 3: 20 x 11.02 lbs

Total: 496.04 lbs